Small Changes in Diet Could Help You Live Much Healthier and More Sustainably

This article is a repost which originally appeared on University of Michigan News

 

Edited for content and readability
Images sourced from Pexels

DOI: https://doi.org/10.1038/s43016-021-00343-4

Close-Up Photo Of Hot Dog On SandwichesEating a hot dog could cost you 36 minutes of healthy life, while choosing to eat a serving of nuts instead could help you gain 26 minutes of extra healthy life, according to a University of Michigan study.

The study, published in the journal Nature Food, evaluated more than 5,800 foods, ranking them by their nutritional disease burden to humans and their impact on the environment. It found that substituting 10% of daily caloric intake from beef and processed meats for a mix of fruits, vegetables, nuts, legumes and select seafood could reduce your dietary carbon footprint by one-third and allow people to gain 48 minutes of healthy minutes per day.

“Generally, dietary recommendations lack specific and actionable direction to motivate people to change their behavior, and rarely do dietary recommendations address environmental impacts,” said Katerina Stylianou, who did the research as a doctoral candidate and postdoctoral fellow in the the Department of Environmental Health Sciences at U-M’s School of Public Health. She currently works as the Director of Public Health Information and Data Strategy at the Detroit Health Department.

This work is based on a new epidemiology-based nutritional index, the Health Nutritional Index, calculates the net beneficial or detrimental health burden in minutes of healthy life associated with a serving of food consumed.

Calculating impact on human health

The index is an adaptation of the Global Burden of Disease in which disease mortality and morbidity are associated with a single food choice of an individual. For HENI, researchers used 15 dietary risk factors and disease burden estimates from the GBD and combined them with the nutrition profiles of foods consumed in the United States, based on the What We Eat in America database of the National Health and Nutrition Examination Survey. Foods with positive scores add healthy minutes of life, while foods with negative scores are associated with health outcomes that can be detrimental for human health.

Adding environmental impact to the mix

To evaluate the environmental impact of foods, the researchers utilized IMPACT World+, a method to assess the life cycle impact of foods (production, processing, manufacturing, preparation/cooking, consumption, waste), and added improved assessments for water use and human health damages from fine particulate matter formation. They developed scores for 18 environmental indicators taking into account detailed food recipes as well as anticipated food waste.

Finally, researchers classified foods into three color zones: green, yellow and red, based on their combined nutritional and environmental performances, much like a traffic light.

The Green Zone

The green zone represents foods that are recommended to increase in one’s diet and contains foods that are both nutritionally beneficial and have low environmental impacts. Foods in this zone are predominantly nuts, fruits, field-grown vegetables, legumes, whole grains and some seafood.

Green Vegetable On Brown Bowl

The Red Zone

The red zone includes foods that have either considerable nutritional or environmental impacts and should be reduced or avoided in one’s diet. Nutritional impacts were primarily driven by processed meats, and climate and most other environmental impacts driven by beef and pork, lamb and processed meats.

The researchers acknowledge that the range of all indicators varies substantially and also point out that nutritionally beneficial foods might not always generate the lowest environmental impacts and vice versa.

“Previous studies have often reduced their findings to a plant vs. animal-based foods discussion,” Stylianou said. “Although we find that plant-based foods generally perform better, there are considerable variations within both plant-based and animal-based foods.”

Based on their findings, the researchers suggest:

  • Decreasing foods with the most negative health and environmental impacts including high processed meat, beef, shrimp, followed by pork, lamb and greenhouse-grown vegetables.
  • Increasing the most nutritionally beneficial foods, including field-grown fruits and vegetables, legumes, nuts and low-environmental impact seafood.

“The urgency of dietary changes to improve human health and the environment is clear,” said Olivier Jolliet, senior author of the paper and professor of environmental health sciences at U-M’s School of Public Health. “Our findings demonstrate that small targeted substitutions offer a feasible and powerful strategy to achieve significant health and environmental benefits without requiring dramatic dietary shifts.”

The project was carried out within the frame of an unrestricted grant from the National Dairy Council and of the University of Michigan Dow Sustainability Fellowship. The researchers are also working with partners in Switzerland, Brazil and Singapore to develop similar evaluation systems there. Eventually, they would like to expand it to countries all around the world.

Men Should Ejaculate at Least 21 Times a Month To Slash Their Prostate Cancer Risk

Men Should Ejaculate at Least 21 Times a Month To Slash Their Prostate Cancer Risk

Milking the cow is good for stress, anxiety and sleep too

This article is a repost which originally appeared on the Men’sHealth

Edited for content

Cum one; cum all. We have a story that all men should take notice of.

According to researchers at Harvard University men should ejaculate at least 21 times a month in order to mitigate their prostate cancer risk.

For the study, which was published in the journal European Urology, 31,925 men provided their average monthly ejaculation frequencies. From that the researchers found that men who ejaculate more frequently also slash their chances of developing prostate cancer by a third.

“We evaluated whether ejaculation frequency throughout adulthood is related to prostate cancer risk in a large US-based study,” wrote the study’s authors.

“We found that men reporting higher compared to lower ejaculatory frequency in adulthood were less likely to be subsequently diagnosed with prostate cancer.

“These findings provide additional evidence of a beneficial role of more frequent ejaculation throughout adult life in the aetiology of PC [prostate cancer], particularly for low-risk disease.”

But a reduced chance of getting prostate cancer isn’t the only benefit of milking the cow. Ejaculating more frequently has also been found to dramatically reduce feelings of stress and anxiety.

“In addition to decreased feelings of pain, secretion of endorphins leads to feelings of euphoria, modulation of appetite, the release of sex hormones, and enhancement of the immune response,” says Medicine Net.

Anyone who’s rolled over to sleep once they’ve done the deed will also know that ejaculating is a well-known sleep aid. That’s not just a myth. When you ejaculate your body releases hormones like prolactin and oxytocin, which make you drowsy and ready for a well-earned rest.

So what was the point of all this? Well, all we’re trying to say is: if you’re not ejaculating regularly, you’re not taking care of your health.

So cum on; have at it.

 

How to Increase Testosterone Naturally – Best Ways to Boost Testo Levels

How to Increase Testosterone Naturally – Best Ways to Boost Testo Levels

Friday, July 30, 2021 1:24pm

This article is a repost which originally appeared on HOMER NEWS

Edited for content.

Testosterone is one of the most important hormones for men. Not only does it affect your physical performance, but it also impacts your sex life. Men with higher testosterone levels have stronger bones, a sharper memory, and overall better health.

Unfortunately, testosterone levels start to dip as time passes. Men over the age of 40 have significantly lower testosterone levels than a healthy 20-year-old, for example. So, taking care of your body is a good idea if you want to stay healthy and avoid issues such as weight gain, reduced sex drive, or infertility.

35 best ways to naturally keep your testosterone production high

We gathered the 35 best ways to naturally support your testosterone production without having to take any kind of supplement, injections, or surgeries. Read the article to know how to keep your body in top shape.

1. Resistance Training

It’s no secret that resistance training, also known as weight lifting, is one of the best ways to keep your body in top shape. You should know that weight lifting can also be a handy way to boost your testosterone. Working out at least three times per week will show significant improvements in your testosterone levels.

Don’t worry, though; there’s no need to become a bodybuilder if you’re only looking for an increase in testosterone. While heavy activity will help you tone your body and improve your self-image, light exercises can be all you need.

Resistance training also offers other benefits that may interest you. Studies show inactive adults lose between 3% to 8% of their muscle per decade; however, they can maintain high levels by training. Weight lifting also improves cardiovascular activity and regulates blood sugars.

2. Get Enough Sleep

When you don’t sleep enough, your body doesn’t work the way it’s intended. So, it affects your hormones. This includes testosterone, which is produced during sleep.

People who can’t get a good night of sleep regularly tend to have lower testosterone levels when compared to people that do around their age, a new study shows. The study compared men who slept at least eight hours per night and some who were sleep-deprived. The ones who didn’t sleep enough had a 15% drop in their testosterone levels.

You can counter these effects by adjusting your routine so that you will sleep at least seven hours per night. If you live in noisy areas, solutions such as earplugs will improve the quality of your sleep and increase your overall quality of life.

3. Eat More Protein

Getting a healthy dose of protein is essential if you want to exercise. While no studies show that protein directly correlates with the hormone, it’s necessary during the process of growing muscles. Without muscles, you will be physically weaker, and the training will be far more taxing, which may lead you to train less.

When you engage in strength training, your testosterone increases. By eating enough protein and getting more muscles, you will get even better results in the long-term scenario. It’s an indirect effect, but a huge one.

4. Lose Weight With a Healthy Diet

Overweight men tend to have decreased levels of testosterone as obesity suppresses testosterone production. The effect can be especially relevant if you are young, as your testosterone should be naturally higher at this time.

The best way to lose weight is with a healthy diet. Weight lifting can also help a lot, but you should focus on what you’re eating (preferring vegetables and protein, as well as avoiding carbs and other sugars) and doing aerobic exercises.

It’s also essential to remember that obesity also affects several other aspects of your life, such as increasing the risk of heart issues, diabetes, and even dying from a Covid-19 infection. So, there’s no reason not to go out, exercise, change your diet, and live longer and with more quality.

5. Exposition to Sunlight

There’s a direct correlation between Vitamin D and high testosterone levels. According to this study, people who have a healthy amount of vitamin D in their bodies will have an easier time maintaining a high testosterone level over time.

So, if you’re not too keen on the idea of using supplements, there’s a quick way to boost your vitamin D levels: by taking a quick sunbath. Exposure to sunlight is the best way to get this kind of vitamin, so be sure to take at least 20 to 30 minutes every day to get in contact with sunlight.

Getting sunlight exposure during exercises such as running or walking is an excellent idea, too, because you can do two healthy activities simultaneously.

6. Reduce Your Stress

Ironically, it seems that there’s nothing as unmanly as being angry all the time. Stressing a lot will drastically reduce your testosterone levels and even affect your health, causing even heart diseases in a few cases.

Cortisol gets higher whenever you’re stressed, so you will accumulate very high levels of it inside your system if you’re angry all the time. Unfortunately, cortisol blocks the production of testosterone. That, together with the estrogen produced during stressful moments, will certainly tank your hormone production.

Practicing exercises and meditation are handy ways to deal with your stress and reduce it while you do pleasant activities. Avoiding situations that you know are stressful is also a great tip if you can do it.

7. Watch for Side-Effects of Medication

If you’re doing everything right, but you can’t seem to increase your testosterone levels, the answer may be in your meds. Several prescription medications can interfere with the production of hormones in your body.

Examples of medications that have side effects related to this problem include ketoconazole (used to treat fungal infections), spironolactone (used to treat high blood pressure), cimetidine (for ulcers or reflux disease), or even some antidepressants. Opioids such as oxycodone or codeine will likely harm testosterone as well.

Consulting with your doctor may be the quick way to solve this issue. If you explain that you’re trying to increase your testosterone levels, a professional may be able to switch your medication to one that does not have this effect.

8. Build More Muscle

As you know, resistance training is one of the most effective ways to boost testosterone. What you may not know is that the act of building muscles by itself will probably prove to be very helpful as well.

While the hormone is produced on your testicles, not your muscles, your body will need a higher testosterone production to repair and rebuild your muscles after the training is over. This means that bodybuilding is a very effective way to speed up and enhance testosterone production.

Another positive effect is that the stronger you get, the more weight you will be able to lift. In this case, you will be pushing yourself to the limit and needing more testosterone. If you only maintain your muscles, the results won’t be as optimal.

9. Increase Good Cholesterol Levels

It’s well known that increasing good cholesterol (known as HDL) is good for your health, while bad cholesterol (LDL) is not. What you may not know is that it’s good for your testosterone as well.

This study shows that high levels of HDL have a direct correlation with healthy testosterone levels. So, eating food that gives you a lot of HDL, such as beans and legumes, whole grains, fish, nuts, olive oil, berries, and walnuts, makes for a healthy diet based on increasing this vital hormone.

However, be aware that overeating food that gives you good cholesterol may have the side effect of causing cardiovascular diseases, so talking to your doctor is a brilliant idea before you dig too deeply into this new diet.

10. Discover What Fats May Be Good For You

Most people often affirm that fat is bad for you, but just like cholesterol, some types of fats correlate to benefits instead of only making you look fatter. Monounsaturated fat, for example, is described by experts as one type of it that can aid you in getting more testosterone.

If you want to ingest some monounsaturated fat, you should look for specific kinds of foods such as almonds, olive oil, avocados, peanuts, or dark chocolate. You may also find it on ingredients such as red meat, but the downside is that you’ll be ingesting other undesirable elements such as high bad cholesterol as well.

11. Engage In HIIT Training

High-Intensity Interval Training (HIIT) is an excellent alternative for people who want to get a testosterone boost by enhancing their training at the gym. Essentially, this consists of training in which you spent a short time doing hefty exercises and then a few minutes on light exercising.

You can find several HIIT classes, in which you will exercise together with a few colleagues. It’s better to do it with others than alone because you won’t miss the rhythm even if you’re tired. By keeping it up, it’ll be easier as time passes.

The best effect of this kind of training is that the intensity in which you train will lower your blood sugar.

12. Start Fighting

You can do more than weight lifting and diets if you’re looking for a testosterone increase. Getting involved in fighting is an excellent idea to help you achieve this goal and improve your reflexes.

The best options are the most aggressive ones. While fighting styles like karate may be suitable for your body, for example, you won’t be moving and hitting as hard as you would if you were boxing or fighting Muay Thai. You don’t even need to be very good at it; you just need to move and throw a few punches to get the desired effect.

An exciting alternative to fighting is practicing sports that involve a lot of running. If you like to play basketball, football, or soccer, you may find that doing it at least three times a week will have a moderate to high effect on your current testosterone levels.

13. Back Off The Beer

If you want to keep your testosterone up and running at maximum capacity, you’ll have to make a few sacrifices. And if you’re too used to drinking alcohol regularly, the sacrifice may be to back off the beer and only drink it sometimes.

While a small dosage of alcohol won’t affect your hormones negatively, drinking heavily or every day may cause problems. Not only do people who drink regularly for over five days see their testosterone levels drop, but heavy drinkers may face even more issues.

For example, men who drink heavily may see their chest and beard hair decrease due to a rise in their estrogen levels.

14. Say Goodbye to Junk Food

You probably love junk food. Almost everybody does. It’s so hard to resist because greasy, unhealthy food tastes delicious, especially after hours of training. However, eating may put your health in jeopardy.

Not only will junk food clog your arteries and kill you before your 60s, but it will give you way too many carbs and slow down your production of hormones like testosterone.

There are two main tips to avoid junk food: the first one is to simply avoid places that sell it. Always choose a nice restaurant that offers fresh salad instead of the local burger joint. Also, stock up your fridge with fruits and vegetables and eat them instead of ordering fries via delivery apps.

15. Cut the Sugar

Sugar is sweet, but what is sweeter than having high testosterone levels? The truth is that eating too many sugary foods will be bad for your health. It raises the glucose level of the body. So, the organism needs to give you an insulin shot to stop the effects of the sugar.

Unfortunately, a side effect of that is that the insulin will generally interfere with your testosterone levels, along with other hormones. Also, too much sugar may give you Type 2 Diabetes, which will tank your hormone production even more and may last for your life. That’s a disease you don’t want to have.

It may seem challenging at first, but skipping on a few desserts will undoubtedly improve your quality of life more than you imagine.

16. Use Glass, Not Plastic

It may surprise you, but the recipient in which you store your food may affect how much testosterone you can produce. You should be on the lookout for a Bisphenol-A (BPA) substance found in some kinds of plastics used to pack food.

If you don’t believe it, check this study. People in contact with high levels of BPA tended to have much lower levels of the hormone, as both their testis and pituitary systems were heavily affected by this chemical.

While this doesn’t prove that using plastic to keep your food will damage your pituitary systems forever, you may want to check if that recipient that you use all the time has BPA on it or not. If it does, it’s time to change it for glass jars.

17. Drink Coffee

Coffee is more than a drink that may provide you with energy. According to studies, there is a direct correlation between coffee, weight lifting, and the creation of testosterone and cortisol after the exercises.

In the study, several rugby players ingested coffee before resistance exercises, and the ones who drank caffeine presented a slight increase of over 15% and an increase in cortisol. Therefore, it was decided that coffee has several benefits related to training despite the already known use of providing more energy for the people who exercised.

The time when people accused caffeine of being something that was entirely bad has already passed. Excessive coffee can be bad for you, sure, but light to moderate amounts of it, especially when coupled with resistance training, can be a great idea. Coffee also reduces the risk of heart diseases and Alzheimer’s.

18. Drink Milk At the End of the Day

Did you know that your mother was right when she said you should drink milk before going to bed? Most of your testosterone is produced while you are asleep. So, whatever food you ingest just before you go to bed has a more significant influence on your hormonal production than what is consumed during other times of the day.

By following your old mother’s advice and drinking milk (preferably whole milk) before sleeping, you’re likely to sleep better. That happens because it will increase your melatonin production. Melatonin is a hormone that regulates sleep and will prevent you from a night of restless sleep or waking up before dawn.

Therefore, milk will indirectly help you produce testosterone because you will sleep deeply and wake up less often during the night. Other factors also influence sleep, though, so milk may not be enough in all cases.

19. Eating Broccoli or Cauliflowers

Since we’re talking about motherly advice that works, we may as well cite broccoli. Yes, that little green vegetable that every kid hates. Now you’re a grown-up, so you should know that broccoli or other similar vegetables such as cauliflowers should be on your plate if you plan on increasing your testosterone production.

There’s a hormone called diindolylmethane, also known as DIM, which is very important for blocking estrogen and helping in testosterone production. So, guess what vegetable has a lot of it? Point for you if you said broccoli.

Another interesting fact about broccoli is that it may help prevent prostate cancer, so every man should grow up and get a fair share of broccoli every week to be as healthy and strong as possible.

20. Eat Oysters

There’s a very high probability that you have heard or read at least once that oysters were considered aphrodisiacs for a long time. Now, new studies reiterate how that was true. Oysters can be powerful against erectile dysfunction, as well as a way to boost your testosterone if it has been low lately.

It happens because oysters seem to luteinize hormones, increasing the amount of serum nitrous oxide in them. Sure, it sounds hard to understand, but the part you need to keep in mind is how effective they are.

Oysters also have several vitamins and minerals, so they will indirectly help you, too. It’s not something that you need (or will probably be able to) eat every day, but it can bump your testosterone levels above what they currently are.

21. Use Fenugreek

Fenugreek is not a very well-known name. Unless you’re a big fan of herbs, the chances are that you won’t know what the term means. This herb is essentially a testosterone shot and is proven by studies. People who use it generally improve their levels of the hormone quite quickly.

You will first need to get the seeds and then dry them (or buy them already dry) to use this product. Then, you can add them to dishes, such as stews or wraps. People often use it in Indian cuisine, so you may have even tried it without knowing it. You can also ingest the seeds by themselves, but you can’t make tea with them.

22. Discover the Power of Ashwagandha

Ashwagandha, popularly known as “Indian Ginseng,” is a medicinal plant used for a long time to improve mental and physical performance in Eastern countries. It’s often used to treat stress as well as infertility.

Also, it has a tremendous power: boosting your testosterone. Current research indicates that the powers of this mythical plant go way beyond the myths. It has been proven to affect this hormone, which increases the sperm count.

Most of the time, you can find this herb in supplements, but it’s also possible to find the herb directly. In this case, you can use it in cakes or similar foods much like you would with a seasoning. As soon as you do it, you will discover why people have been using it for centuries.

23. Ditch Magnesium and Zinc Supplements and Get them Naturally

Magnesium and zinc are among the essential minerals for the production of testosterone. Essentially, you are directly hurting testosterone production in your body by not taking them, as it will lack these critical “ingredients” for the production.

Fortunately, you can get them without needing to take any pills. Foods that contain both these minerals include sesame seeds, yogurt, pumpkin, Brazil nuts, and similar grains and nuts. Eating them every day will be enough to keep a healthy diet and getting a lot of magnesium and zinc into your system.

It’s also relevant to know that people who suffer from constant diarrhea may face issues as their bodies struggle to keep the minerals on the body. Drinking water is essential in these situations to maintain the body hydrated enough and not lose magnesium and zinc without resorting to any medicine.

24. Avoid Soy

Protein is vital for your testosterone production. However, not just any protein will do. The truth is that you need animal protein. While vegans and vegetarians may not like it, studies indicate that soy simply does not affect testosterone at all.

If you want real effects, there’s no way around it; you’ll have to eat animal meat regularly. You don’t have to overeat it, which may not be great for your health, but you need a fair amount of it every other day. You can’t simply use soy as a substitute.

Another relevant point is that soy may increase estrogen production, and it’s hard to get absorbed by your body. So, avoid soy if your main goal is to dial up the testosterone present in your system.

25. Eat Avocado

Avocado is an excellent fruit for people who want to raise their testosterone levels. Why? Because they are an excellent source of zinc.

As we affirmed before, zinc is an essential mineral for creating this specific hormone, so eating it with surely upgrade your production. Avocados are also a good source of vitamin E, which improves sperm quality, and it may be a good idea if you’re trying to have kids.

Some people are not too keen on trying avocado, though, as this fruit tastes better when seasoned. If you eat it plain, you probably won’t like it much. Fortunately, guacamole exists. You can eat on a burrito, on top of a toast, or even with your salads.

26. Devouring Coconuts

If you have been training or participating in the bodybuilding scene for a while, you probably have heard about how coconuts can be great for training. In the last decades, the use of coconut for bodybuilders has increased as they believe that it has a powerful effect in increasing testosterone levels.

Fortunately, there’s scientific proof that this is true. Coconuts have a lot of saturated fat, which directly relates to high levels of the hormone. More than 90% of the fat found in coconuts is saturated fat, so they are the best means to get it.

Avoid industrialized coconut products, though. You need the real thing if you want the result, as most industrialized products have too much sugar in them and not enough coconut.

27. You Can Eat Carbs (But Take It Easy)

Everybody mentions that carbohydrates are bad for you. They’re not entirely wrong. Carbs generally turn into sugar and then fat, which is terrible for anyone trying to keep a healthy diet. However, if you’re mainly concerned with elevating your testosterone levels, these substances can aid you.

This study shows that men on a carbohydrate diet were much more likely to have higher testosterone levels than other men. So, if your sole goal is to get more testosterone, it may be a great idea.

The truth is that carbs are necessary if you are doing weight lifting or other activities. You can’t simply cut them 100% unless your only goal is to lose weight. However, you should always watch out for your carb intake; it may lead to weight gain, which we already explained will negatively affect your testosterone levels.

28. Dark Chocolate Is Better Than Normal Chocolate

If you like chocolate, we have excellent news: dark chocolate is healthy, and you can eat it (as long as you don’t overeat). While desserts, in general, are not very good for people on diets, dark chocolate is considered healthy because it’s low on sugar and it has a lot of flavanols, which are known for being suitable for the cardiovascular system.

By avoiding other types of chocolate and eating only this one, you will likely be better able to exercise, which is key to improving your testosterone. If you work out more and avoid the bad fat of regular chocolate, you’re one step closer to achieving your goals.

29. Use Olive Oil To Cook

Small details can make a huge difference when you’re looking to improve the level of testosterone in your system. For example, if you start to use olive oil instead of regular cheap oil to cook, your food will taste much better, and you will get a decisive bump in your testosterone.

This happens because, unlike cheap oil, high-quality olive oil has a lot of good cholesterol, which is linked to high testosterone levels. This study may help you to understand how good cholesterol is often linked to higher testosterone levels, as well as a decreased risk of suffering from heart issues.

So, make the change right now, and you’ll regret taking so much time to do it.

30. Go Nuts Eating Nuts

Seeds and nuts can be a secret weapon to raise your testosterone to the maximum levels. Not only are they pretty tasty after you already get used to eating them, but they also are full of Omega-3 fatty acids. This substance will directly help you in the production of more testosterone and help you to be healthier.

The two best picks include macadamia nuts and Brazil nuts. They are such natural panaceas because they have many fatty acids but not many substances that will harm you. It means that they are perfectly healthy to eat, tasty, and help you achieve your goals.

31. Give Strawberries Some Love

Who said that strawberries weren’t manly was utterly wrong. Not only are these fruits delicious, but they are also an excellent source of zinc, which has a direct impact on how men produce testosterone.

Instead of taking zinc supplements, you can buy some strawberries instead, which taste much better and probably become cheaper. They are also very low on calories, so you don’t have to worry about eating too many of them, as unless you overdo it, you won’t have any adverse effects.

Another advantage of these incredible little fruits is that they are loaded with vitamin C and potassium, which every healthy person needs to ingest. If you aren’t already eating strawberries, add them to your list right now.

32. Make Your Digestive System Work For You

Your diet is vital to adjust the levels of testosterone present in your body. However, not even all the diets in the world will be enough if your digestive system is in disarray.

If you happen to eat a lot of junk for a long time, the number of harmful bacteria in your gut will increase over time. For a digestive system that works as intended, you’ll want the good bacteria, the ones that help you to digest food efficiently, not the ones that get in the way and may even cause pain or diarrhea.

Fortunately, you can naturally solve this problem. Studies show that probiotics are a pretty good natural way to clean up your gut without medications. This is essentially food like yogurt that contains these good bacteria. By ingesting it regularly, you will eventually see that your digestion is much smoother, and the results will be incredible.

33. Eat Ginger

Recent studies made with animals determined that ginger effectively boosts the levels of testosterone in living beings. The slightly controversial study currently lacks studies made with humans to prove that this is true. In its defense, most studies made with rats prove correct with humans as well.

Another perk that ginger will provide to you is to increase your good cholesterol. If you have read this article carefully, you know that HDL cholesterol is indirectly crucial for testosterone production and stabilizing blood sugars. So, there’s no reason to boycott ginger.

Why are you not eating ginger right now? Like other foods, ginger can be hard to eat if you don’t know much about it. The main characteristic of it is that you will use it for seasoning instead of eating it raw. Ginger is too strong to eat alone, so you may want to use it on soups, pork, pie, etc.

34. Be Sure To Train The Right Way

As you know, balancing the hormones of your body is not an easy task. It happens when you finally get a certain balance between training enough and having the proper diet.

So, it’s essential to know how to train the right way. Weight lifting, practicing martial arts or sports are excellent manners to improve your testosterone levels, but getting the process right is also essential.

You need to know the right amount of series you need to make, what exercises are the best for you, and what combination works. Every person is different, so don’t be afraid to tweak the process until you can find one perfect for you.

35. Don’t Hide Behind Your Age

We presented several ways to improve your testosterone and live an incredibly healthier and happier life. There’s no excuse to start using a least one or two of these methods right now, right?

What? You’re over 40, and you believe that there’s no point in trying? You’re wrong. It’s natural to expect an inevitable decrease in the testosterone levels of your body. However, you’re never too old to try.

Studies prove that even older adults get several benefits from resistance training. A diet won’t even affect your testosterone; it’ll help you live more years with fewer diseases. So, cut the slack right now and start taking care of your body.

New insights into how the ‘first brain’ works in the gut

 

This article is a repost which originally appeared on ScienceDaily

Flinders University – August 15, 2021

Edited for content and readability
Images sourced from Pexels

DOI: 10.1038/s42003-021-02485-4

New research explains how the gut nervous system causes propulsion

There is new research that explains how the nervous system in the gut, known as the enteric nervous system (ENS) causes propulsion along the gut. This highlights how similar it behaves to other neural networks in the brain and spinal cord.

Cardboard appliques showing body inflammation during disease

The Study

The study, led by Professor Nick Spencer at Flinders University, maintains that the ENS in the gut is the ‘first brain’ and that it evolved long before the brain as we know it, in humans. The new findings uncover major new information about how the many thousands of neurons in the ENS communicate with each other. This interaction can cause the muscle layers to contract and propel content. Until now, this had been a major unresolved issue.

In a new paper in Communications Biology (Nature), Flinders University Professor Nick Spencer, says the latest findings are far more complex than expected. The findings are also considerably different from the mechanisms that underlie the propulsion of fluid along other muscle organs that have evolved without an intrinsic nervous system. Examples include the lymphatic vessels, ureters, or the portal vein.

“Synchronisation of neuronal activity across large populations of neurons is common in the nervous system of many vertebrate animals,” Professor Spencer says.

White and Black Menu Board

The Results

The researchers took advantage of a recent technical advance from their laboratory which enabled them to record the smooth muscle electrical activity along the length of colon at the same time as correlating electrical activities with dynamic changes in colonic wall diameter, during propulsion.

This process has revealed a key new mechanism that finally explains how all the different types of neurons in the ENS come together and coordinate the firing to generate propulsion of content along the colon.

“Interestingly, the same neural circuit was activated during both propulsive and non-propulsive contractions.”

Master Your Orgasms and Hanging Issues: Ask The Experts

Master Your Orgasms and Hanging Issues: Ask The Experts

Big Al, of MaleEnhancementCoach.com, answers questions about dealing with specific Master Your Orgasms exercise and hanging issues.

If you have questions you’d like answered in an Ask the Experts article, please PM Big Al

Q. I’ve been trying the Master Your Orgasms exercise as described…

…but have not had good luck with it. I’m trying it as described instead of a part of edging.

Al: Only under specialized conditions and after a deep level of mastery of the Stop and Starts (edging) would you likely be able to successfully perform a full round of the Master Your Orgasms exercise to completion as described.

For most, it pays to start by performing the Stop and Starts as described and accenting it with the Master Your Orgasms exercise as needed. As you proceeds over time with this, more mastery is developed. Not only should you notice the ability to perform the Master Your Orgasms exercise on its own with ease, but you should also develop the ability to induce Male Multiple Orgasm (AKA MMO, or dry orgasm).

Q. I’ve just started using a clamp type hanger with 1.5 pounds but I’m getting all bruised up.

I make sure the device is on very secure so there’s no slipping but my penis head gets numb and discolored after a few minutes. What am I doing wrong?

Al: Needless to say, you don’t want to come away from your sessions bruised!

For hanging with a device like that, you’ll also need to ensure the device is only on as tight as it needs to be to remain in place. More than this is counterproductive and will leads to the type of issues you’ve been experiencing.

You should also use some sort of padding- like an ACE bandage, Theraband, or silicone sheets to further pad and enhance the wear of the device.

Once you get to the point to where you’re hanging for sets, you can employ Erect Kegels during your breaks to restore full circulation- as described in the 3×20 Hanging Routine.

9 Ways to Increase Testosterone Naturally in 2021

9 Ways to Increase Testosterone Naturally in 2021

by Men’s Journal editors

This article is a repost which originally appeared on MEN’S JOURNAL

Edited for content.

What makes a man? This question has been a subject of great argument for many centuries. However, the thing that leaps to the mind first is, undeniably, testosterone. Testosterone is the most vital male sex hormone that is a critical factor in men’s adolescence.

An optimal proportion of testosterone maintains high energy levels as well as enhances body strength and masculinity. Besides, it is a crucial aspect regarding physical changes in boys.

But, what course of action should you adopt if you have lower testosterone levels? You will find a vast chain of treatments and procedures in this regard, but it is hard to access an authentic one.

In that sense, you have landed on the right platform. With enough research on this significant health affair, we will introduce you to the precious nine ways that will help you increase testosterone naturally. And, the good news is these will bring beneficial changes to your overall health and well-being.

So, keep scrolling down.

#1. Testosterone-Boosting Supplements 

Your diet has a significant impact on your testosterone levels. Recent studies have found that men who consume a low-fat diet face testosterone deficiency. Therefore, always be mindful of your diet routine and stay away from prolonged dieting strategies.

Eating bulked-up ingredients fuels your masculinity. Therefore, following a rich diet plan and the intake of the best testosterone booster supplements might boost up your testosterone levels effectively.

You might be missing some essential nutrients in your daily diet that may boost your T levels.

We have discussed their importance and how you can have all of them at once below in detail:

  • D-Aspartic Acid

D-Aspartic acid is a natural amino acid that can increase your testosterone levels effectively. Colossal research has been done on D-Aspartic acid, which shows it is bound to many fruitful outcomes regarding the whole male reproductive system.

Recent studies have revealed D-Aspartic acid works on some critical testosterone-stimulating hormones like follicle-stimulating hormones and luteinizing hormones, which increases your testosterone levels.

Adding D-Aspartic acid into your diet for 12 days may help enhance testosterone levels and other hormones. Additionally, it may also elevate their production and transportation around the body.

Many studies have also shown that such amino acids may be helpful in sperm production and quality. So, overall, it can be a significant step towards better testosterone levels.

  • Magnesium

Magnesium is a critical mineral deeply associated with the vital processes in our body, like cellular processes, bone formation, and muscle functions.

A couple of researches revealed magnesium supplementation for four weeks increases testosterone levels in athletic and sedentary individuals.

A magnesium-rich diet can, directly and indirectly, translate it into an increased T level (since magnesium is also responsible for converting Vitamin D into an active form).

Although magnesium deficiency is more common in old age, many younger people, like athletes, may also suffer from it, as many minerals like Zinc, magnesium, etc., may be lost in sweat. Therefore, make sure you consume a proper intake of magnesium.

Though many competitive supplements include magnesium as an ingredient, dietary magnesium always comes first, so try to reach out to the magnesium-rich foods that are abundant, such as greens, nuts, seeds, dry beans, whole grains, and wheat and oat bran.

Try to stay away from magnesium oxide, as it may cause some significant health issues like intestinal discomfort or diarrhea.

  • Zinc

Zinc is found to be the second most abundant element in humans. Apart from having countless benefits in other health regards, researchers have found Zinc may play a tremendous role in men’s masculinity, fertilization, sperm quality, and hormonal secretion.

Some researchers have also witnessed that an average Zinc concentration in the body is required for the normal functioning of the pituitary gland, which is highlighted in male reproductive potential.

Zinc is found to affect men’s fertility in numerous ways. In addition, low zinc levels in the body have a highlighted negative effect on testosterone concentrations.

So, keeping all of this in mind, try to incorporate zinc supplements in your diet, which include oysters, beef, nuts, chicken, beans, and many more.

How to Incorporate the Nutrients Mentioned Above in Your Diet?

TestoPrime is the answer, as it is an effective testosterone-boosting supplement. With TestoPrime, you can get all of the essential nutrients in a single package.

You can get all of these benefits by using this natural testosterone booster. The influential testosterone support can help you maintain your pubescent liveliness with new and fresh testosterone.

TestoPrime is a cost-friendly and 100% dependent combination of natural ingredients, like vitamins and fruit extracts, mainly created to give the best results and promote your overall health.

Men who have entered their 40s or are near to it are advised to purchase it. It may not only bring a flood of testosterone into your body, but it may also help you get rid of tiredness, low energy levels, loss of focus, decreased sexual desires, and a bad memory.

So, if you want all these in a short time, grab this fantastic T-boosting supplement.

#2. Get Sunlight for Vitamin D

Modern studies have shown testosterone makes you manly, and vitamin D supports your bones and muscles. However, recently, it has been concluded these two biomarkers are associated with many other body functions and may affect each other’s levels.

Vitamin D is an essential nutrient that is achieved via sun exposure and many diet supplements. The essential vitamin crucially influences the proper growth and functioning of bones, muscles, nerves, and numerous body organs.

Various researches have been performed on discovering the role of vitamin D in testosterone boosting. It has been found that low vitamin D levels can drop your testosterone levels theoretically. Additionally, it can lead to improper working of the testes.

A few years ago, it was concluded that men with lower Vitamin D and T levels might have more cardiovascular diseases. In addition, people with low T levels may experience some other sexual problems like erectile dysfunction and lower sexual drives. These can be treated with Vitamin D.

Always make sure to have enough Vitamin D included in your diet. There are various supplements available in the market. Another option is to go out in the sunshine, as it is the most reliable and productive way of consuming vitamin D.

Therefore, the sun is the best way to get vitamin D. When you take some Vitamin D-rich supplements or expose your skin to sun rays, your body absorbs it. Your liver will then translate it into its active form called 25(OH) D, which your doctor looks for when he suggests a Vitamin D blood test.

The active form of Vitamin D is then transported throughout your body for different functions. It is now proven the male reproductive system is one of its receivers.

Apart from that, there are some other ways to consume vitamin D like:

  • Eat fatty fish and seafood like mackerel, oysters, shrimps, etc.
  • Consume more mushrooms
  • Incorporate eggs in your diet plan
  • Consume fortified food like milk, orange juice, yogurt, tofu, cereals, soy, almonds, etc.
  • Take Vitamin D supplements

#3. Exercise and Lift Weight

Exercises tend to be the most crucial factor in preventing many health diseases. Surprisingly, this can also be the best alternative to increase your testosterone levels. You can increase your testosterone levels on your own by adopting some essential pieces of training and workouts.

Low testosterone levels are nearly bound to lowered energy levels, decreased muscle mass, and inadequate mental health. Exercises can be the best in this regard.

Exercises increase testosterone in two ways:

  • It helps in building muscle mass. Once your muscles are building up properly, increased T levels will result.
  • Exercises help in weight balancing and maintenance. Many studies have shown low testosterone levels are closely linked with obesity.

Research has found that heavy training like weight lifting may be the best way to boost testosterone. Lifting heavy weights may help gain muscle mass and, likewise, higher T levels. If you are new to this, opt for a trainer to get basic knowhow of it.

High-intensity interval exercises, if done along with weight lifting, may be the best combination that will not only elevate your T levels but may also help promote heart health.

High-intensity training is also found to have positive effects on testosterone levels. Research revealed that resting for a couple of minutes between intervals is more advantageous.

Moderate cardio exercises also contribute to some extent, as they protect your heart and inhibit extra cortisol productions, which can negatively impact your muscle mass and T levels.

Make sure to stay away from chronic and prolonged exercises like cycling, running, and swimming for a long time, as these may cause problems regarding your testosterone production.

#4. A Balanced Diet Including Proteins, Carbs, and Fats

Follow a reliable diet plan that includes the intake of all of the necessary nutrients in the proper proportions.  A balanced diet is a crucial factor in elevating T levels. Hundreds of researches show that low testosterone levels and poor diet patterns are strongly interrelated.

A balanced diet not only enhances your T levels, but it has countless health benefits. Many studies show that alterations in dietary plans may lead to hypogonadism. Consuming a balanced diet enriched in proteins, carbs, and healthy fats can go longer toward normal T levels as you age.

Many essential nutrients like proteins, carbs, and healthy fats may bring noticeable benefits to your health and hormonal secretions.

According to recent health researchers, a diet rich in proteins may aid a lot in testosterone boosting. However, another study has revealed low protein levels may damage the Leyden cells assigned to testosterone production.

Therefore, try to increase your protein intake. This will help you in fat loss which, likewise, is linked with your testosterone. Moreover, it will support your muscle development, which may be essential in testosterone boosting.

Carbs may bring out a rapid increase in your T levels. According to the latest research, eating a carbohydrate-rich diet may be harmful to diabetic people, but it is associated with a high testosterone level in the average person. Instead, try to consume carbs from starchy tubers such as potatoes, yams, pumpkins, etc.

When it comes to fats, many of you may think it has nothing to do with testosterone levels, but it is essential to take a sufficient amount of healthy fats to produce testosterone effectively. In this regard, saturated fats are beneficial.

It would be best if you add the following foods to your daily routine:

  • Lean proteins (lean beef, healthy poultry, and seafood)
  • Eggs
  • Colorful fruits and green leafy vegetables (leafy greens, broccoli, berries, carrots, and avocados)
  • Legumes and beans
  • Nuts, seeds, and edible vegetable oil
  • Whole grains

In short, we would say a healthier diet will result in a healthier weight that may boost your T levels even if you age.

#5. Meditation to Curb Stress

The pressures you are dealing with in your life may reveal several ways. Lower T levels are one of these. Stress may affect some essential hormones like testosterone responsible for pubescence in boys. However, the clear physiological linkage between stress and low testosterone is not known.

Many researchers and physicians have shown some brain chemicals released in response to stress and anxiety, and then they might be transferred to the testosterone-controlling sites in the brain.

Other research shows stress elevates the cortisol levels in the body. Cortisol is a stress hormone released by adrenal glands in the kidneys when you are under stress. It is assigned with the management of numerous processes in the body like metabolism and immune system. Therefore, increased cortisol impacts testosterone productions negatively.

In this regard, meditation may be the best option to get rid of stress. Researchers have found that at least 20-30 minutes of meditation per day will indirectly lower cortisol and increase your testosterone and growth hormone levels.

Always try to manage yourself in stressful situations. This will preserve your sanity and promote your health in many ways.

#6. Sleep, Deep Sleep

Lack of sleep can adversely affect the secretions and levels of many essential hormones and chemicals in the body, including testosterone. Simply speaking, your testosterone levels are directly linked with your sleep. So, the longer you sleep, the higher your T levels will be.

Recent studies have disclosed that testosterone production is at its peak during the REM stage of your sleep. Many physicians also suggest that for a healthy testosterone level, around seven to nine hours of sleep are required.

People who have problems regarding their sleep should consult a doctor, as they unconsciously face a significant problem.

#7. Avoid Estrogen-Like Compounds

Your T levels are also affected by many other factors. For example, healthier life is based upon the regulation of your sex hormones like testosterone.

Always try to stay away from some chemicals like endocrine disruptors, as they can spoil your hormones badly. Some of them are estrogens compounds that can adversely affect your T levels. So, try to maintain a distance from BPA, Parabens, and other chemicals.

They act as estrogen-rich elements, and your body may make mistakes in recognizing them due to their similar composition. They create disturbances in normal body functions. So, choose the products which do not have them.

#8. Avoid Alcohol and Drugs

It is a common fact that excessive alcohol and drug consumption may have several adverse effects on your health and, particularly, on your liver. But, does alcohol affect your T levels?

The answer is yes. When you consume alcohol and other similar drugs, your body requires a lot of time to break and process the alcohol. In this way, your system focuses mainly on this task ,which in turn, causes your liver to work more.

During this process, your liver does not get time to perform its other functions, like breaking down some hormones, including estrogen and testosterone. In other words, when you consume alcohol regularly, your testosterone levels are not the same as they are when you avoid alcohol.

Some men are still having a proper T level while consuming alcohol, but that is rare. If you want a normal and healthy T level, it should be your top concern to avoid alcohol and other drug supplements.

Even in just 30 days, you can get an average level of testosterone after quitting your alcohol and drug consumption. Proper T levels are an essential part of your health and well-being. Therefore, staying away from alcohol and drug consumption can be the easiest step to achieve such goals.

#9. Do Not Ignore Your Mental Health

Mental health is something that should never be ignored. Talking about how it affects testosterone levels in the body, you might not believe us. But, if you are stressed out and mentally upset, your T-levels drop significantly low.

Do not hesitate to consult a psychiatrist whenever you feel like there is something troubling you and making you depressed. Always talk about your mental health with professionals, as it is not a thing to be ignored.

More to keep in mind is to constantly check the medications you are taking for other health problems. This is because they might contain any ingredient that promotes low T levels. This might not happen, but you should be careful and talk to your online therapist if you feel anything like that.

In Conclusion

Testosterone is an important male sex hormone that promotes masculinity. It also facilitates many other body functions.

A lot of options are available in the market to boost your T levels, including many therapies, treatments, artificial supplements, and pills. But, the best way to do so is to follow or implement something natural.

In addition to following the simple tips we mentioned above, TestoPrime might help you a lot with getting your testosterone levels boosted up. It is associated with many extra health benefits regarding your heart, brain, and weight balance in addition to boosting T-levels.

However, if you are already on some kind of medication, or have a particular medical condition, make sure to consult your doctor before opting for any supplement.

Another Way HDL “Good” Cholesterol Is Good: Combatting Inflammation

This article is a repost which originally appeared on SciTechDaily

Edited for content and readability
Images sourced from Pexels

DOI: 10.1161/CIRCULATIONAHA.120.050808

Article Summary

  • The ability of HDL particles (commonly known as “good” cholesterol) to reduce inflammation in the cells that line blood vessels may help predict who is more likely to develop a heart attack or other serious heart-related event.
  • Gauging the anti-inflammatory capacity of HDL cholesterol may one day improve standard heart disease risk assessment.
  • The results may encourage greater attention to the function of HDL particles in addition to quantity of cholesterol within HDL in determining how to assess and reduce heart disease risk.

Sunny Side Up Egg on Black Plate

Anti-inflammatory function of HDL

Testing how well “good” cholesterol particles reduce inflammation may help predict who is at heightened risk to develop cardiovascular disease caused by narrowed arteries, according to research published today in the American Heart Association’s flagship journal Circulation.

Assessing levels of high-density lipoprotein (HDL) cholesterol, known as “good cholesterol,” are already a standard part of formulas used to predict cardiovascular risk. A new test of the anti-inflammatory function of HDL seems to provide additional information that is independent of the quantity of HDL. If the results are confirmed in broader populations and a test developed for clinical use, adding anti-inflammatory capacity to risk scores may improve risk prediction and help people take steps to protect themselves against heart disease.

“HDL are very complex particles with anti-atherosclerotic functions that are not reflected by measuring just the cholesterol quantity,” said senior study author Uwe J.F. Tietge, M.D., Ph.D., professor and head of the division of clinical chemistry at the Karolinska Institute in Stockholm, Sweden. “Atherosclerosis [plaque build-up in the arteries] underlying cardiovascular disease is increasingly recognized as a disease with a strong inflammatory component, and a central biological function of HDL is to decrease inflammation.”

The study:

This study is the first to test whether better anti-inflammatory function of HDL particles protects against heart attacks and other serious heart-related events.

Participants included 680 white adults (average age of 59, 70% male) living in the Netherlands who were part of a large population study that began in 1997. All were healthy when they enrolled in the study. From the larger study participants were identified who’d had a first cardiovascular disease event before the end of the study follow-up. HDL particles were analyzed in 340 people who experienced a first fatal or non-fatal heart attack, were diagnosed with heart problems caused by narrowed heart arteries (ischemic heart disease) or who required a procedure to open clogged coronary arteries during the median 10.5-year follow-up period. These participants were matched to a control group of 340 people of the same age (within 5 years), sex, smoking status, and HDL cholesterol levels who had no cardiovascular events during follow-up.

Several lab tests were performed for all participants at enrollment, including measuring the ability of isolated HDL particles to decrease the inflammatory response of endothelial cells lining blood vessels (called the anti-inflammatory capacity). Researchers also measured C-reactive protein, a substance that rises when there is more inflammation throughout the body, and cholesterol efflux capacity, a laboratory assessment of how efficiently HDL can remove cholesterol from cells that resemble those found in plaque.

The researchers found:

  • HDL anti-inflammatory capacity was significantly higher in people who remained healthy (31.6%) than in those who experienced a cardiovascular event (27%);
  • The association of anti-inflammatory capacity with cardiovascular events was independent of the established biomarkers of HDL cholesterol and C-reactive protein levels, and was also independent of cholesterol efflux capacity;
  • For every 22% increase in the ability of HDL particles to suppress inflammation in endothelial cells, participants were 23% less likely to have a cardiovascular event during the next decade;
  • The amount of protection from increased HDL anti-inflammatory capacity was higher in women than in men; and
  • Risk prediction was improved by adding HDL anti-inflammatory capacity to the Framingham Risk Score, or by replacing HDL cholesterol levels with this new measure of HDL function.

“By using a novel research tool, our results provide strong support for the concept that plaque buildup in the arteries has an inflammatory component, and that the biological properties of HDL particles have clinical relevance to cardiovascular disease risk prediction,” said Tietge.

Although

Although the results raise intriguing possibilities for improved screening, the results must be confirmed in different populations. In addition, a simpler and hopefully automated test for anti-inflammatory capacity should be developed first, researchers said.

“The HDL cholesterol level is a good, established, simple, and cost-efficient CVD risk biomarker. Our results, however, demonstrate that the anti-inflammatory capacity or assays looking at HDL function, in general, have the potential to provide clinically relevant information beyond the static HDL cholesterol measurements that are currently used,” Tietge said.

The findings also raise the possibility that medications to improve HDL anti-inflammatory capacity may be developed and used to lower heart disease risk.

Study limitations to be considered include that the study population was white and genetically similar, thus results are not generalizable to other race and ethnic groups. In addition, the researchers did not include stroke incidence in their analysis so conclusions cannot be drawn about HDL and stroke.

Stamina Work as The Core of Male Enhancement (from The Ultimate Guide To Male Enhancement)

Stamina Work as The Core of Male Enhancement (from The Ultimate Guide To Male Enhancement)

The Importance of Stamina Work

The following is a chapter taken from the book: The Ultimate Guide To Male Enhancement.

If you had to do one thing for your sexual training, it should be stamina work (Stop and Starts, in particular).

“Stamina work” is a term usually given to male enhancement exercises that deal with targeting areas outside of length and girth. While stamina work does indeed assist the growth process, it plays the more important part of ensuring optimal blood flow and sexual control. At the highest levels, some men become multi-orgasmic or are able to extend their orgasms beyond the typical handful of seconds most men experience.

These exercises also make it possible to have a shorter refractory period (the period of time required for recovery in between ejaculations). This is due to improved fitness levels as well as from developing a better kinesthetic sense.

As discussed in the section before, exercises like Kegels and Stop and Starts (AKA Edging) are found to have a synergistic effect when performed with other exercises. This means they work better when done together than if they were done on their own. The reason is, your penis is already primed after an enlargement session, so by the time you get to your stamina work, your penis will be more than ready- and so will the benefits to be gotten from doing your exercises in that order.

Stamina work is also important in helping to speed healing after an enlargement training session. Constant blood flow ensures toxins built up through training are removed and any microtears which may have been induced by hard training get immediate attention for quick healing. Post-enlargement stamina work also ensures tissues stay expanded longer- fostering more growth.

For those more interested in size gains above all else, stamina work is the most recommended way of maintaining peak size and conditioning- right next to regular, vigorous sexual activity. Please see the section on “Cementing” and “Maintaining Gains” for more specific details on this.

The Ultimate Guide to Male Enhancement

Coffee extends life in humans (as far as we can tell)

 

This article is a repost which originally appeared on LongevityAdvice

Rachel Burger 

Edited for content and readability
Images sourced from Pexels

Coffee is big business. The average American spends $1,100 a year on coffee, and the average coffee drinker consumes about three cups a day. Americans under 40 increased coffee consumption 40% since 2015 alone.

Happy Coffee

But is coffee healthy? And do coffee drinkers live longer than non-coffee drinkers?

At the turn of the 20th century, it was considered common knowledge that coffee was unhealthy. There were advertising claims that coffee drinking caused blindness and that “you can recover from any ordinary disease by discontinuing coffee.” While that may obviously be untrue, there are continuing fears about whether coffee is actually healthy or not. Google receives 4,400 queries a month about ”why coffee is bad for you” (for context, “why coffee is good for you” gets only 1,300 queries a month).

So with human life extension in mind, I decided to dig into the research. Can coffee consumption actually help people extend their lifespan? How much is the right dose? How much is too little?

Let’s look at what the research and leading experts say below.

Coffee extends life in humans (studies done so far)

Jamie Hickey, an ISSA-certified nutritionist and founder of Truism Fitness, tells me “coffee has major health benefits that will help you extend your life in a healthy manner.” He points to a 2018 study from JAMA Internal Medicine and explains it in simple terms: “A ten-year study of 37,000 people which found those who drank two cups of coffee every day—without engaging in habits like smoking cigarettes—had a 15% lower death rate than non-coffee drinkers. This suggests that the caffeine protects against early death.”

Another example, a 2019 meta-analysis from the European Journal of Epidemiology looked at 40 studies including 3,852,651 subjects and 450,256 all-cause and cause-specific deaths. They found that two to four cups of coffee a day was associated with reduced all-cause and cause-specific mortality. This was regardless of “age, overweight status, alcohol drinking, smoking status, and caffeine content of coffee.”

As recently as spring of 2021, Nutrients published a study that looked at coffee consumption among 1567 participants over an 18-year follow-up period. They found “moderate consumption of coffee, particularly caffeinated coffee (range 1–6.5 cups per day), is associated with a lower all-cause” mortality.

Caffeinated coffee might be protective to overall health, but so is decaf. For example, a 2019 systematic review published in the Journal of Human Nutrition and Dietetics to investigate the association of caffeinated and decaffeinated coffee consumption and all-cause mortality. They found “similar inverse associations [between] caffeinated coffee and decaffeinated coffee [and all-cause mortality.]”

Studies linking coffee to lower all-cause mortality aren’t hard to find—there are 97 studies listed on PubMed on the subject. There are also a number of randomized control trials showing short-term benefits in humans. For example:

Current research suggests coffee addresses 8 of the leading 10 causes of death in the United States

According to the CDC (and outside COVID times), these are the ten leading causes of death in the U.S. Amazingly, studies have shown that coffee protects against eight of these causes of death. Here’s just one study as an example for each of these ailments, though there are plenty to go around. These causes of death are listed by order of magnitude.

  1. Heart disease: A 2021 study published in the journal Circulation: Heart Failure found that “the risk of heart failure fell by 5%-12% per cup of coffee per day, compared to people who drank no coffee.”
  2. Cancer: According to a study conducted by the American Association for Cancer Research, there is substantial evidence that suggests coffee may be “associated with a lower risk of colorectal, liver, female breast and head and neck cancer.”
  3. Accidents (unintentional injuries): While there are many studies looking at the effects of compounds in coffee as a means to increase focus, I couldn’t find any studies specifically looking at coffee and preventing unintentional injuries.
  4. Chronic lower respiratory diseases: A systematic review published in The Clinical Respiratory Journal found that coffee was “associated with a reduction in respiratory mortality, and one study found improved lung function in coffee consumers.”
  5. Stroke (cerebrovascular diseases): A study published in the Journal of Epidemiology & Community Health found that both Japanese men and Japanese women who drank one to six cups of coffee daily were at least 22% less likely to die from cardiovascular disease or stroke.
  6. Alzheimer’s disease: population-based CAIDE study found that drinking between three and five cups of coffee a day at midlife was associated with a 65% decreased risk of dementia and Alzheimer’s disease at late-life.
  7. Diabetes: systematic review of 13 cohort studies found, “participants who drank 4 to 6 cups and more than 6 to 7 cups of coffee per day had a lower risk of type 2 diabetes compared with those who drank less than 2 cups per day.”
  8. Nephritis, nephrotic syndrome, and nephrosis: I found no relevant studies.
  9. Influenza and Pneumonia: A 2021 study published in Nature found that one or two cups of coffee a day had a protective effect against pneumonia among Japanese adults over the age of 65.
  10. Intentional self-harm (suicide): A study from the Harvard School of Public Health found that “the risk of suicide for adults who drank two to four cups of caffeinated coffee per day was about half that of those who drank decaffeinated coffee or very little or no coffee.”

Selective Focus Photography of a Cup of Black Coffee

What about caffeine and decaffeinated coffee?

Most studies on coffee look at caffeinated coffee—and many of the benefits, albeit not all of them, appear to stem from the caffeine itself.

Decaffeinated coffee can also cause some problems. Dr. Rashmi Byakodi from Best for Nutrition tells me to watch out for methylene chloride, which is used to decaffeinate coffee. Methylene chloride (otherwise known as “dichloromethane” or DCM) is considered a health hazard. For example, the EU regulating agency Scientific Committee on Occupational Exposure Limit Values (SCOEL) recommends no more than 100 ppm of methylene chloride exposure over the course of eight hours.

Granted, that would require drinking a lot of decaf coffee (eight to ten cups minimum), but it’s not something you want to regularly expose your body to.

Dr. Byakodi points to a few studies showing that decaf coffee might have more DCM than what you’re expecting. “The FDA has approved the use of methylene chloride in the caffeine extraction process as long as the final product contains no more than 10 ppm,” he says. But then he warns, “In decaffeinated coffee, 14 to 15 ppm of methylene chloride level was detected,” citing this study from 1984. Whether or not that study is still relevant has yet to be seen, but it’s a good lesson in being wary of overindulging on decaffeinated coffee.

Of course, a cup of decaf can have some benefits too. For example, decaf coffee has close to the same amount of antioxidants as caffeinated coffee. It’s independently been shown to protect against neurodegenerative diseases. And, according to a 2017 meta-analysis, decaf coffee has been independently shown to protect against certain cancers.

Who should avoid coffee?

There are a wealth of animal studies that show excessive caffeine intake can cause problems for fetuses, including premature labor, birth defects, and low-weight offspring. Pregnant women should limit their intake. The American Pregnancy Association writes, “Avoiding caffeine as much as possible is your safest course of action” during pregnancy. Consider switching to decaf or switching to caffeine-free tea for those nine months.

Smokers should be careful with caffeinated coffee. Many of the studies I found and cited above cautioned that smokers were often worse off than the general population after coffee consumption. For example, this study showed that coffee decreases the chance of hypertension except in smokers. For smokers, coffee made their chances of developing hypertension worse. I know smokers don’t need another person telling them that smoking is bad for them, but coffee is so overwhelmingly good for them, that it’s a shame that they’ll miss out on the benefits.

The caffeine in coffee can increase intraocular pressure; people with glaucoma should switch to decaf.

If you have sleep disorders or are susceptible to anxiety, try having your coffee earlier in the morning or switch to decaf.

How much coffee should I drink for longevity benefits?

Erika Gray, PharmD, and chief medical officer at toolboxgenomics.com, gave me a few helpful pointers to optimize coffee consumption for longevity.

She says, “Use L-theanine with your coffee to help support your adrenal glands, decreasing the anxiety or nervousness that can come with coffee. Additionally, L-theanine helps improve the mood and cognitive effects of coffee.” She recommends pairing 100mg with each cup.

Gray also adds, “Some people have cited acrylamide (a byproduct of roasting the coffee beans) as a potentially dangerous substance from animal studies. Ironically, coffee substitutes from rye or chicory were found to have the highest levels of acrylamide, followed by instant coffee and then roasted coffee.” She suggests, “Aim for a lighter roast to decrease acrylamides if you are concerned about the compound.”

Overwhelmingly, researchers found that there are serious benefits to drinking two cups of caffeinated coffee a day. The upper limits on the studies that I looked at varied widely, but generally started tapering off after four or five cups a day.

Do coffee drinkers live longer? According to epidemiological studies, yes.

Do you drink coffee or plan to change your coffee consumption habits after reading this article? Is there more that you’d add? Favorite coffee brands?

Let us know in the comments!

Man with ‘the world’s largest penis’ reveals all about his large appendage

Man with ‘the world’s largest penis’ reveals all about his large appendage

Ellie Abraham | @ellieabraham | 2 days ago | news

This article is a repost which originally appeared on indy100

Edited for content.

It’s a claim that many men wish they could make, but one that Jonah Falcon from New York actually has a shot at.

Falcon claims to have the world’s largest penis, at 13.5 inches when erect. For more than twenty years, he’s been the unofficial holder of the title.

He (and his appendage) have been featured in documentaries and magazine profiles. Falcon also appeared on the US talk show The Daily Show, where he claimed his foreskin could cover a doorknob.

Now, in an interview with Men’s Health, Falcon has opened up about what it’s actually like living with such a large penis.

Falcon revealed that it’s not all fun and games, and said there are downsides that come with it.

Asked what the worst part about having a big penis is, he said: “Preconceptions. For some reason, having 13-plus inches means I’m a bad person, or I’m egotistic, or I’m a porn star, or I’m dumb, or I’m a slut.

“Also, I’m sick and tired of having people wanting me to measure it in front of them. I’ve done it 10,000 times—enough already!”

But, unlike many men, he said he is able to avoid the insecurities around penis size and masculinity that are prevalent in our society.

Falcon said: “I don’t need a fancy car, I don’t need a gun, I happily wear a mask, and so on, because I don’t have to prove my masculinity to anyone else. I’ll wear all pink, dammit!”

Falcon claims to have had sex with multiple A-list celebrities and says he’s regularly propositioned on social media by people in conservative countries.

Falcon also revealed there are certain practicalities that come with his large penis, and he has to think about details such as what trousers he wears and which pocket he keeps his wallet in.

He explained: “My balls are proportionate in size, so I wrap my c**k off to the left so I don’t have all that squeezing.

“Also, I have my ‘incognito’ pants that are baggy, and I put my wallet in the left pocket [to hide my penis from being visible through my trousers].”

For men seething with jealousy, Falcon had some advice for getting over any penis size insecurity.

He said: “A hot bod and a winning personality will attract far more than a large c**k if you’re looking for sex… No one cares if you have a small c**k except yourself.”